Max Holloway Workout Routine and Diet Plan [Updated]

By | February 28, 2022
Max Holloway Workout Routine and Diet Plan [Updated]

Max Holloway Workout Routine and Diet Plan [Updated]: Max Holloway is a professional MMA fighter known for fighting in the UFC featherweight division. Max Holloway also held the featherweight championship in 2017.

Max Holloway is well known for his quickness, fighting skills, and agility, but all come from stiff and intense training. So if you also want the Max Holloway workout and the Max Holloway diet plan, keep reading.

Max Holloway Workout Routine and Diet Plan [Updated]

Max Holloway Workout Routine and Diet Plan [Updated]

Max Holloway Body Stats

Height 5 ft 10-11 inch
Weight 66 kg  
Age 30 years 
Chest 42 inch 
Waist  30 inch 
Hips 13-14 inch

Also Read: Islam Makhachev Workout Routine and Diet Plan


Max Holloway Workout Routine

Max Holloway is a UFC fighter known for his incredible agility and quickness in the ring. Fighting in the featherweight division was the champion starting from 2017. Max Holloway is undoubtedly not a rookie in fighting; he has been fighting for over a decade in this sport, so Max Holloway saw a lot and trained a lot. Keep reading if you also want to know the secret behind his powerful athleticism and fitness.

I will be talking about all that Max Holloway likes to do to stay fit and athletic in his routine. Max Holloway trains quite intensely when it comes to fighting. That includes strength training, body conditioning, cardio workouts, MMA training, endurance workouts, and stability. So basically, it’s quite the same fundamentals that most fighters do in their routine.

However, Max Holloway also involved Jiu-Jitsu in his workout. That helps him in the MMA matches and also in his workout drills. So if you were want to train like Max Holloway, you would need to work a lot on improving your endurance movement speed, getting a lot of Med Ball workouts in, boxing, jiu-jitsu routine, and other workouts. Also, make sure to work out only five days a week, as with this heavy workout, your body will need a lot of rest. So the routine will contain working out in this manner:

  • Workout 1: One-hour workout with med ball rotation, box jumps, and other core and hips based workout drills
  • Workout 2: Drills based on agility, lateral movement, linear movement, reflexes, etc.
  • Workout 3: Working on strength and conditioning with different total body workouts focusing on your power, core, endurance, and body toning.
  • Workout 4: MMA routine that included sparring, heavy bag workouts, boxing, etc.

While I can’t give much info about another routine, I can still give you a good workout that you can follow in your strength and conditioning routine to get great fitness.

Max Holloway’s workout includes:

Max Holloway Workout Routine

Max Holloway Workout Routine

Dynamic warm-up

Sets: 3

Reps: 45 second 

  • Bear claws
  • High knees
  • Arm circles
  • Air squats


Cardio HIIT

Rounds: 5

Rest between each exercise: 15 seconds

  • 200-meter sprint 
  • 45 seconds air bike
  • 30 seconds battle rope
  • 30 seconds jump rope



Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Spartan makers
  • Burpee push-up jump
  • 8-min EMOM barbell complex
    • Power cleans
    • Front squats
    • Push press
    • Snatch


Tuesday & Friday 

Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Dumbbell curls
  • Squats to press-ups
  • Cable pulls
  • Curls to shoulder press
  • Kettlebell swings



Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Muscle activation SMR with a foam roller (Do it for 5 minutes and target as many muscles as you can)
  • HIIT routine (45 seconds on 15 seconds off for five sets)
    • Glute bridge (with barbell)
    • Lateral leg swing
    • Arm swings
    • Lunge with a twist (weight plate)



Rounds: 5

Reps: 5-7

Rest time: 1 minute

  • Med ball Rotational throw
  • Med ball overhead throw
  • Med ball slams
  • Landmine push press
  • Rack pulls
  • Barbell good morning


Core workout (after every MMA routine)

Sets: 4

  • Crunches x 20
  • Cross crunches x 20
  • Leg raises x 15
  • Russian twist x 20
  • Side plank x 40 seconds
  • Plank hold x till failure

That’s all for the Max Holloway workout routine.

Also Read: Alexander Volkanovski Workout and Diet Plan


Max Holloway Diet Plan

Max Holloway’s diet keeps on changing, and he tells GQ magazine why? Well, there, Max Holloway talks about how it often works on what kind of training he will have. For example, if Max Holloway is training harder than usual, he will consume more carbs before training.

However, if he has a less intense training session, it will be a more protein-based meal. Max Holloway also mentions that he loves to eat protein pancakes during the starting day. Max Holloway also mentions the rest of the meals, which often have two choices of protein and carbs, which Max Holloway switches up depending on his day.

Max Holloway’s diet includes:

Max Holloway Diet Plan [Updated]

Max Holloway Diet Plan [Updated]

Is Max Holloway a Vegan?

No, Max Holloway is not a Vegan.



  • Egg whites scrambled
  • Avocado
  • Turkey breast or oatmeal



  • Protein shake



  • Fish or 90% lean steak
  • Potatoes



  • Fish, chicken, or 90% lean steak
  • Veggies
  • Salad

That’s all for the Max Holloway diet plan.

Also Read: Brian Ortega Workout Routine and Diet Plan

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